The Vegetable That Kills Germs

Broccoli might as well wear a cape, because its health powers are reaching superhero proportions. Not only do cruciferous vegetables like broccoli and cauliflower fight cancer. But they also play an important role in strengthening your skin’s defenses against germs and bacteria, says a new study from UK researchers.

A type of white blood cell, called specialized intraepithelial lymphocytes (IELs), plays a crucial role in strengthening your skin’s protective wall against germs. “IELs stimulate the growth of cells that make your skin’s protective barrier, which needs constant repair,” explains Marc Veldhoen, Ph. D., the study’s principal investigator. “And they stimulate the production of microbicidal products that keep microbes at bay. Also, they are themselves able to attack infected cells.”

Veldhoen’s team was curious about how eating (or not eating) vegetables could impact the immune system, so they fed mice a vegetable-poor diet. After just 2 weeks, IEL white blood cell levels had dropped 70 to 80 percent.

“We were absolutely amazed at how dramatic the change was,” Veldhoen says. After several more experiments, the UK team found that IEL growth was dependent on a specific ingredient found in cruciferous vegetables. This ingredient, a compound called indole-3-carbinol, activates receptors necessary for the IEL white blood cells to survive.

Try to eat 1 cup of cruciferous vegetables such as broccoli, cauliflower, or kale every day to ensure your body’s defenses are at full power, Veldhoen recommends. And to reap the veggie’s cancer-fighting benefits, try to have one or two raw bites before cooking. Heating up the vegetables breaks down the myrosinase, a chemical that triggers broccoli’s cancer-blocking properties.

More from MensHealth.com: 15 Foods with Superpowers

Markham HeidMarkham Heid is an experienced health reporter and writer, has contributed to outlets like TIME, Men’s Health, and Everyday Health, and has received reporting awards from the Society of Professional Journalists and the Maryland, Delaware, and D.C.

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